The pose of the lotus or padmasana is one of the most important poses for meditation (and not only for yogis), because it is the crossing of the legs into a peculiar lock that allows to reverse the descending energy of apana-vayu. This asana calms the nervous system, removes energy blocks, restores dynamic balance. On the physical level, we strengthen the back, improve the elasticity of the muscles, stretch the hip joints. But why do many yoga teachers not in a hurry to get newcomers into padmasana, even more so - themselves avoid performing this asana in their presence?
The whole point is that the lotus position can be dangerous for beginners. Many newcomers perceive padmasana as something of a circus and are in a hurry to unscrew their legs, imitating the guru. And this is fraught with serious stretching. Therefore, approach the execution of asana seriously and carefully, and not just as a spectacular exercise. Yes, it may take more than one week for you before you make the lotus position, but you should not rush, as in all yogic aspects.
So, we'll talk about how to learn the lotus position. First of all, it is worth starting with exercises that stretch the hip and ankle joints. For us, European people, accustomed to sit on a chair (unlike the Hindus, who since childhood are sitting on the floor and do not have difficulties with padmasana) stretching is extremely important.
Exercises for lotus pose
Preliminary exercises:
- stretching out his legs and pressing his feet against each other, stretch forward, trying to touch his feet with his hands, and his face - his knees. Keep your back and legs as straight as possible;
- repeat the previous exercise, only with the legs apart, trying to touch the floor as far as possible, face and chest, dragging down;
- descend and sit on your knees, then spread them apart. Leaning on your hands, slowly bend back to lie with your back on the floor. Lay the steps aside;
- sit on the floor, clasping the shin with your hands and lifting it. The knee lies for a long time on one elbow, and the foot - as in a cradle - on the other. Shake the "cradle" back and forth. Repeat with the second leg.
In addition, you can perform two very effective asanas that will prepare you for the correct lotus position:
Janu sirshasana:
- Sit down, stretching your legs forward;
- the foot of one leg must be wound on the thigh of the other. Try to make the knee touch the floor;
- keeping the back flat, lean forward, trying to lay down on the straight leg. Embrace the foot of the straight leg with your hands.
Buddha Konasana. We all know this posture as a butterfly exercise:
- sit on the floor, straightening your back and joining the feet;
- Pull your feet to the perineum for a comfortable, but the closest distance to you;
- Put your hands on your knees, in order to stretch the hip area with small springy depressions (they should not cause severe discomfort!);
- Another option is to swing your hips, imitating the fluttering of butterfly wings. Try to keep your back, neck and head as straight as possible.
If you did everything correctly, then after a while you will feel that you are ready to finally accept the lotus position.
Correct lotus position
How to take the right lotus position:
- starting position - sitting with a flat back and legs extended forward;
- right leg bend at the knee, take a foot in the hands and put on the left thigh, sole up;
- press the right knee to the floor;
- repeat the same with the left foot.
During the entire period of stay in padmasana, you need to keep your back, neck and head straight. Because the lotus position is asana for meditation, you should feel comfortable in it.